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Started By
Message
Starting Over - What % Of Previous Efforts?
Posted on 2/14/23 at 2:50 pm
Posted on 2/14/23 at 2:50 pm
Background TL;DR - Was obese, worked to lose 100lbs while lifting, stopped lifting and gained back 50lbs. About to start lifting again an need to know what % of my previous lift numbers I can start at that's not detrimental to my forward progressive overload, but also not wasting my time by starting too low.
More Info:
Early 30's
Height: 6'2"
2019 Weight: 330+
2021 Weight: <230
Today Weight: 280~
Was doing 5x5 SL program - no previous lifting regimen. Pickup sports athlete extraordinaire was my extent of physical activity prior to 2019 when I started. Below are my numbers I got to prior to getting lazy again. All 5x5 except deadlift which was 1x5.
Squat: 285
Deadlift: 365
Bench: 155 (lol)
OHP: 145 (lol)
Barbell Row: 185
I do also mix in just enough cardio, 15-30 minutes 5 days a week at 8:30 pace, to help with the weight loss.
So all that to say...where should I start over on those numbers? 50%? More? Less? I don't plan on doing SL long-term and want to move into more of a hypertrophy program at some point. But anyways, I've rambled enough. Any tips on starting over?
More Info:
Early 30's
Height: 6'2"
2019 Weight: 330+
2021 Weight: <230
Today Weight: 280~
Was doing 5x5 SL program - no previous lifting regimen. Pickup sports athlete extraordinaire was my extent of physical activity prior to 2019 when I started. Below are my numbers I got to prior to getting lazy again. All 5x5 except deadlift which was 1x5.
Squat: 285
Deadlift: 365
Bench: 155 (lol)
OHP: 145 (lol)
Barbell Row: 185
I do also mix in just enough cardio, 15-30 minutes 5 days a week at 8:30 pace, to help with the weight loss.
So all that to say...where should I start over on those numbers? 50%? More? Less? I don't plan on doing SL long-term and want to move into more of a hypertrophy program at some point. But anyways, I've rambled enough. Any tips on starting over?
6
Posted on 2/14/23 at 2:52 pm to carrguitar
Start lower than you think the first 2 weeks. And make sure you walk every day. Every single day.
Posted on 2/14/23 at 3:00 pm to carrguitar
No real way of knowing until you get under some weight and try it… just ease into it again to avoid that god awful soreness that can come when your brain remembers what you used to be able to do and your body reminds you that you can’t do that much yet. The first couple weeks will be a feeling out process and you’ll have a better picture of where you’re at after that. Anything you do now is an improvement over the “nothing” that you’ve been doing. Congrats on deciding to take back control of your life and health! Post in the daily lifting thread too. It’ll help keep you accountable and if you view your post history it almost acts like a workout log.
Posted on 2/14/23 at 3:11 pm to Chief316
145 ohp is good in my world
Posted on 2/14/23 at 3:34 pm to carrguitar
Do not start anywhere near those old numbers. Will lead to you getting disappointed and possibly hurt. Just start much lower and go up slowly on the first days for each lift and/or muscle group. You should not be worried about "losing" a day or 2. It's not that serious
Posted on 2/14/23 at 3:54 pm to carrguitar
quote:
just enough cardio, 15-30 minutes
You sure
Posted on 2/14/23 at 4:16 pm to Lakeboy7
Thanks for the replies everyone.
Will start boringly slow.
That OHP...it was a struggling 145....I have a feeling since my upper body lags so far behind that I have some underlying mobility or form issue.
And the cardio...I got to a point where I was running around a 5k a day (35 mins ~) but felt it slowed my lifts down and with the squatting 5x5 3x's a week...it became a cardio session itself. And I did lose 100lbs....trying not to do cardio just for the sake of saying I'm doing cardio and putting more wear and tear on my knees. But I'm open to evaluate it if my line of thinking is off.
Will start boringly slow.
That OHP...it was a struggling 145....I have a feeling since my upper body lags so far behind that I have some underlying mobility or form issue.
And the cardio...I got to a point where I was running around a 5k a day (35 mins ~) but felt it slowed my lifts down and with the squatting 5x5 3x's a week...it became a cardio session itself. And I did lose 100lbs....trying not to do cardio just for the sake of saying I'm doing cardio and putting more wear and tear on my knees. But I'm open to evaluate it if my line of thinking is off.
This post was edited on 2/14/23 at 4:17 pm
Posted on 2/14/23 at 4:24 pm to Lakeboy7
quote:
You sure
Seemed to be working
The problem is he stopped and gained it back
Posted on 2/14/23 at 5:00 pm to lofty
quote:
145 ohp is good in my world
Not when you weight 280 like the OP does. It's barely 1/2 his BW.
Posted on 2/14/23 at 5:08 pm to carrguitar
quote:
Will start boringly slow.
You will be back in no time and no injuries.
quote:
more wear and tear on my knees.
Everybody hates cardio. I ran a good bit when I was younger and now I do a day on the elliptical and I row a lot. Still run just not as much.
Posted on 2/14/23 at 6:22 pm to carrguitar
quote:
Squat: 285
Deadlift: 365
Bench: 155 (lol)
OHP: 145 (lol)
Barbell Row: 185
Depending on how long you have been dormant, at least 50% deload. Honestly I would commit to a 5x5 program again and probably go 75% deload to be safe. You know how the program works, you will be adding 30lbs lower body and 15lbs upper body every 2 weeks essentially.
Use 5x5 to get back to 250ish squat and DL and 185 bench, then hop off into another program.
Posted on 2/14/23 at 9:33 pm to Bonkers119
quote:
Not when you weight 280 like the OP does. It's barely 1/2 his BW.
Pretty sure losing fat will be the best way to help that ratio...
Posted on 2/14/23 at 10:43 pm to lofty
quote:
145 ohp is good in my world
True, but it’s impossible to compare OHP unless you’re watching in person. Slow and strict? No way I could press half my body weight. Fast and getting legs invoked? Sure, frick it, I bet I could lift a lot more.
Posted on 2/16/23 at 8:45 am to carrguitar
quote:
Bench: 155 (lol)
OHP: 145 (lol)
I didn’t think it was possible to have an OHP only 10lbs shy of your bench.
Something seems off about that.
Posted on 2/16/23 at 12:16 pm to upgrade
Would. Love to see his form on OHP. If bench is barely better than OHP number, he may be arching backward on OHP essentially turning it into a standing incline press.
Posted on 2/16/23 at 3:29 pm to Tiger Ryno
After a month or two of getting back in, I'll bump this with some form vids once I have actual loads on the bar.
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